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GranolaMakes fourteen 1-cup servings 6 cups old-fashioned oats2 teaspoons cinnamon4 cups shredded or flaked coconut2 cups pecans, chopped1 cup sunflower seeds1 cup coconut oil1 cup honey1 tablespoon vanilla extract1 cup raisinsPreheat oven to 325 degrees F. In a large bowl mix together oats, cinnamon, flaked coconut,pecans, and sunflower seeds. Heat coconut oil and honey in a small saucepan over medium heatuntil just melted, but not hot; remove from heat and add vanilla. Stir honey mixture into oatmixture. Pour into large baking dish. Bake for 1 hour and 15 minutes or until oats are goldenbrown. Stir occasionally while cooking for even browning. Remove from oven and cool. Addraisins. Store in an airtight container. Contains about 1 tablespoon coconut oil per serving.Coconut Banana BreadMakes 1 loaf 2 cup melted coconut oil1 cup sugar1 (81 2-ounce) can crushed pineapple with juice2 eggs1 ripe banana, mashed2 cups flour1 2 cup unsweetened shredded coconut1 teaspoon baking powder1 2 teaspoon baking soda1 2 teaspoon salt1Preheat oven to 350 degrees F. Grease and flour a 9-by-5-inch loaf pan. Stir together meltedcoconut oil (not hot) and sugar. Mix in pineapple with its juice, eggs, and banana. Add flour,shredded coconut, baking powder, baking soda, and salt. Pour batter into prepared pan. Bakeabout 60 minutes, or until knife inserted in the center comes out clean. Loaf can be cut into aboutsixteen 1 2-inch slices. Contains 1 2 tablespoon coconut oil per slice.14

CondimentsSeasoned Coconut OilMakes 1 3 cupA dip popular at some Italian restaurants combines olive oil and seasonings. Bread is dipped intothe mixture and eaten as an appetizer. You can make a similar dip using coconut oil in place ofolive oil. 31 2 tablespoons coconut oil2 tablespoons onion, finely diced1 tablespoon garlic, finely diced1 2 teaspoon basil1 2 teaspoon oregano1 4 teaspoon paprika1 4 teaspoon salt1 8 teaspoon black pepper (or cayenne pepper)Combine all ingredients in a small saucepan. Heat until mixture just begins to simmer. Turn offheat and let cool. Don’t overheat; your goal is not to cook it but just help the flavors blend. Youcan use this as a dip or as a spread for bread, a topping for pasta or vegetables, or a salad dressing.Coconut MayonnaiseMakes 11 2 cupsCoconut mayonnaise made with 100 percent coconut oil, as in this recipe, tastes best when it isfreshly made. When it is refrigerated it tends to harden because the oil solidifies. If you havemayonnaise left over after making this recipe and intend to use it a day or two later, bring it outof the refrigerator and let it sit at room temperature for about 30 minutes before using (dependingon how warm your kitchen is). This will allow time for it to soften. The texture won’t be as goodas when it was freshly made, but it will still be usable. 1 egg1 tablespoon apple cider vinegar1 2 tablespoon prepared mustard1 8 teaspoon paprika1 4 teaspoon salt1 cup plus 1 4 cup melted coconut oilCombine egg, vinegar, mustard, paprika, salt, and 1 4 cup melted coconut oil (not hot) in blenderor food processor. Blend for about 60 seconds. While machine is running, pour in remaining 115

cup melted coconut oil (not hot) very slowly in a fine, steady stream. (The secret to making goodmayonnaise is to add the oil in slowly.) Mayonnaise will thicken as oil is added. Taste and adjustseasoning as needed. Contains about 1 2 tablespoon coconut oil per 1 tablespoon mayonnaise.Vinegar and Oil DressingMakes 1 cupOne of the drawbacks to using coconut oil as a salad dressing is its high melting point (76degrees F). Salads are usually served chilled, so when coconut oil is added, it hardens. You canget around this characteristic if you mix coconut oil with another oil that has a lower meltingpoint, such as olive oil. This recipe is a good example. 4 cup melted coconut oil (not hot) 4 cup extra-virgin olive oil3 tablespoons water1 4 cup apple cider vinegar1 2 teaspoon salt1 8 teaspoon black pepper11Put all ingredients into a screw-top jar. Cover and shake vigorously until well blended. Let standat room temperature for 1 hour. Store in refrigerator. Contains about 1 4 tablespoon coconut oilper 1 tablespoon dressing. The oil will eventually rise to the top and harden in the refrigerator. Itwill melt if you set it out at room temperature for an hour or so. You may also speed the meltingof the oil by submerging the jar in hot water for a few minutes.Buttermilk DressingMakes 1 cup 4 cup Coconut Mayonnaise (p. 15) 2 cup buttermilk1 teaspoon dried dill1 2 teaspoon onion powder1 4 teaspoon garlic powder1 2 teaspoon saltDash of black pepper31Blend all ingredients together. Refrigerate for at least 1 hour. Contains about 1 3 tablespoon coconutoil per 1 tablespoon dressing.16

SaladsTomato Vinaigrette SaladServes 4 2 medium tomatoes, slicedLettuce leaves3 4 cup Vinegar and Oil Dressing (p. 16)1 teaspoon oregano1 2 teaspoon salt1 4 teaspoon pepper1 4 teaspoon dry mustard1 clove garlic, crushed4 scallions, finely chopped1 tablespoon finely chopped cilantroDivide lettuce leaves evenly among 4 serving plates. Top with tomato slices. Mix togetherVinegar and Oil Dressing, oregano, salt, pepper, mustard, and garlic and pour over tomatoes.Garnish with scallions and cilantro. Contains 3 4 tablespoon coconut oil per serving.Waldorf SaladServes 4 4 medium tart apples, diced3 4 cup finely chopped celery1 3 cup chopped walnuts1 2 cup raisins3 4 cup Coconut Mayonnaise (p. 15)Lettuce leavesMix all ingredients together except lettuce leaves. Serve on a bed of lettuce leaves. Contains 11 2tablespoons coconut oil per serving.17

Fruit and Coconut SaladServes 6 11 2 cups chopped fresh pineapple2 bananas, sliced2 oranges, peeled and diced2 apples, cored and diced1 cup raisins or chopped dates1 2 cup shredded coconut3 4 cup Coconut Mayonnaise (p. 15)Lettuce leavesMix all ingredients together except lettuce leaves. Serve on bed of lettuce leaves. Contains 1tablespoon coconut oil per serving.Potato SaladServes 4 2 pounds (about 6 medium) red potatoes1 small onion, chopped1 2 cup finely chopped dill pickle1 4 cup Vinegar and Oil Dressing (p. 16)1 teaspoon salt1 8 teaspoon pepper1 2 cup Coconut Mayonnaise (p. 15)1 medium stalk celery, chopped2 hard-boiled eggs, coarsely choppedChop potatoes into 1 2-inch cubes and cook in boiling water until tender. Drain and let cool. In alarge bowl, mix potatoes with remaining ingredients, cover, and chill slightly before serving.Contains 1 2 tablespoon coconut oil per serving.18

Three-Bean SaladServes 6 1 (16-ounce) can green beans1 (16-ounce) can wax beans1 (16-ounce) can red kidney beans1 cup chopped celery4 scallions, finely chopped1 cup chopped bell pepper1 2 cup chopped dill pickle3 4 cup Vinegar and Oil Dressing (p. 16)1 2 teaspoon salt1 8 teaspoon black pepperPut all ingredients in a large bowl and mix well. Chill briefly and serve. Contains 1 2 tablespooncoconut oil per serving.Tomato and Garbanzo Bean SaladServes 4 2 medium tomatoes, chopped1 2 cup finely chopped bell pepper1 2 cup chopped Bermuda or Spanish onion1 clove garlic, crushed1 (16-ounce) can garbanzo beans, drained1 4 cup chopped cilantro1 2 teaspoon dried marjoram or oregano1 4 teaspoon salt1 8 teaspoon black pepper1 2 cup Vinegar and Oil Dressing (p. 16)Put all ingredients in a large bowl and mix well. Cover and let sit at room temperature at least 1hour. Toss well before serving. Contains 1 2 tablespoon coconut oil per serving.19

Macaroni SaladServes 4 2 pound elbow macaroni1 cup diced celery1 2 cup diced scallions1 3 cup finely chopped bell pepper1 cup Coconut Mayonnaise (p. 15)2 tablespoons white vinegar or lemon juice2 teaspoons prepared mustard11 2 teaspoons salt1 8 teaspoon black pepper1Cook macaroni according to package directions; drain and chill. In a large bowl, combine chilledmacaroni with remaining ingredients, cover, and chill briefly before serving. Contains 2tablespoons coconut oil per serving.VARIATION:Add 3 cups cubed cooked chicken and an extra 1 3 cup mayonnaise. Can be served as an entrée.Makes 6 servings. Contains approximately 2 tablespoons coconut oil per serving.20

SoupsClam ChowderServes 4 2 cup water1 (8-ounce) bottle clam juice1 2 cup minced yellow onion4 cloves garlic, minced1 stalk celery, chopped2 cups diced potatoes1 teaspoon salt1 8 teaspoon white pepper1 (14-ounce) can coconut milk1 (8-ounce) can minced or chopped clams (do not drain)1 4 teaspoon paprika1In a medium saucepan bring water, clam juice, onion, garlic, celery, potatoes, salt, and pepper toa boil. Reduce heat and simmer for about 20 minutes or until potatoes are tender. Add coconutmilk and clams with their liquid. Cook for about 5 minutes until heated through. Sprinkle withpaprika. Contains 1 tablespoon coconut oil per serving. You may easily increase the amount ofcoconut oil in this dish by simply adding it.Cream of Asparagus SoupServes 3 1 pound asparagus, washed, trimmed, and cut in 1-inch pieces1 2 cup chopped celery1 4 cup chopped onion1 cup water1 (14-ounce) can coconut milk11 4 teaspoon salt1 8 teaspoon pepper1 4 teaspoon tarragonSimmer asparagus, celery, and onion in water for 20 minutes or until very tender. Add coconutmilk. Puree, a little at a time, in a blender at low speed. Return to pan and add salt, pepper, andtarragon, stirring occasionally, until hot but not boiling. Contains 11 3 teaspoons coconut oil perserving.21

Cream of Artichoke SoupServes 3 2 cup chopped celery 4 cup chopped onion2 cloves garlic2 tablespoons coconut oil2 tablespoons flour1 cup water1 (14-ounce) can coconut milk1 (14-ounce) can artichoke hearts, drained and rinsed1 teaspoon salt1 4 teaspoon white pepper1 4 teaspoon thyme11Sauté celery, onion, and garlic in coconut oil in a heavy saucepan over low heat until vegetablesare tender. Stir in flour and cook for 2 minutes. Add water and coconut milk and bring to a boil.Reduce heat and simmer for 8 to 10 minutes. Puree half the mixture with all of the artichokehearts in a blender; return to pan. Add remaining ingredients and heat, stirring, 2 to 3 minutes.Contains 2 tablespoons coconut oil per serving. You can increase or decrease the oil content byadjusting the amount of oil used to sauté the vegetables.Cream of Cauliflower SoupServes 3 2 cups chopped cauliflower1 2 cup chopped celery1 2 cup chopped onion1 cup water2 tablespoons butter2 tablespoons flour1 (14-ounce) can coconut milk11 4 teaspoons salt1 8 teaspoon black pepper1 4 teaspoon curry powderSimmer cauliflower, celery, and onion in water for 20 minutes or until very tender. Puree, a littleat a time, in a blender at low speed. Heat butter in a saucepan over medium heat; blend in flourand cook until lightly browned, stirring frequently. Add coconut milk slowly, stirring until22

smooth. Mix in pureed cauliflower mixture, salt, pepper, and curry powder, and heat, stirringoccasionally, until hot but not boiling. Contains 11 3 tablespoons coconut oil per serving.Vegetable Beef StewServes 4Coconut oil can easily be added to many of your favorite dishes. This recipe shows you howsimple it can be. 4 cup coconut oil1 pound beef, cut into bite-size pieces1 2 onion, chopped2 carrots, chopped3 cups water1 2 cup tomato sauce2 medium potatoes, chopped*1 cup green beans1 tablespoon chopped cilantroSalt and pepper1Heat coconut oil in a large saucepan over medium heat. Add beef and lightly brown. Add onionand carrots and cook, stirring frequently, until tender. Add water, tomato sauce, potatoes, andgreen beans; cover and simmer for 20 minutes or until potatoes and green beans are tender. Addcilantro and salt and pepper to taste and cook 1 additional minute. Contains 1 tablespoon coconutoil per serving. You may adjust the oil content by using more or less oil to sauté the beef.* For a low-carb vegetable beef stew, replace potatoes with 2 cups chopped cauliflower.23

EntréesChicken SaladServes 6 3 cups diced cooked chicken1 cup diced celery1 4 cup minced Bermuda or Spanish onion1 4 cup minced bell pepper2 tablespoons pimiento3 4 cup Coconut Mayonnaise (p. 15)2 tablespoons lemon juice1 4 teaspoon salt1 8 teaspoon black pepperPaprikaMix all ingredients together except paprika, cover, and chill briefly before serving. Garnish withpaprika before serving. Contains 1 tablespoon coconut oil per serving.Egg SaladServes 4 12 hard-boiled eggs, chilled, coarsely chopped1 tablespoon minced yellow onion1 2 cup minced celery1 tablespoon minced parsley1 teaspoon salt1 8 teaspoon black pepper1 3 cup Coconut Mayonnaise (p. 15)Mix all ingredients together. Stir well and serve on a bed of lettuce or sliced tomatoes, or as asandwich spread. Contains 3 4 tablespoon coconut oil per serving.24

Tuna SaladServes 4 2 (7-ounce) cans tuna, drained and flaked1 2 cup minced Bermuda onionJuice of 1 2 lemon1 2 cup Coconut Mayonnaise (p. 15)2 tablespoons chopped cilantro1 2 teaspoon dried dillDash of salt1 8 teaspoon black pepperMix all ingredients together. Serve on a bed of lettuce leaves or sliced tomatoes, or as a sandwichspread. Contains 1 tablespoon coconut oil per serving.Curried Shrimp SaladServes 4 3 cup Coconut Mayonnaise (p. 15)3 tablespoons sour cream1 teaspoon curry powder1 teaspoon lemon juice2 scallions, minced1 8 teaspoon black pepper1 pound shrimp, cooked and shelledMixed lettuce leaves1Mix all ingredients together except lettuce. Serve on a bed of mixed lettuce leaves. Contains 3 4tablespoon coconut oil per serving.Chicken OrientalServes 4 4 cup coconut oil1 medium onion, chopped3 cloves garlic, chopped125

2 bell pepper, chopped 2 head broccoli, sliced1 pound chicken, cut in bite-size pieces8 ounces mushrooms, sliced2 cups bean sprouts1 teaspoon ground ginger1 teaspoon salt3 tablespoons cornstarch11 2 cups chicken broth or water1 4 cup tamari sauce1 2 cup sliced almonds, toasted11Heat coconut oil in large skillet over medium heat. Add onion, garlic, bell pepper, and broccoliand sauté until tender. Add chicken, mushrooms, bean sprouts, ginger, and salt; cover and cook,stirring occasionally, for about 3 minutes. Mix cornstarch into chicken broth and add to skillet,stirring constantly, until thick and bubbly. Remove from heat. Stir in tamari sauce. Serve toppedwith toasted almonds. Contains 1 tablespoon coconut oil per serving.Broccoli Smothered in Coconut Chicken SauceServes 4 1 large head broccoli, divided into florets (about 4 cups)1 2 cup chopped green pepper1 2 medium onion, chopped (about 1 2 cup)1 4 cup coconut oil1 4 cup flour1 teaspoon salt1 4 teaspoon pepper1 (14-ounce) can coconut milk1 cup water or chicken broth1 (4-ounce) can mushroom stems and pieces, drained3 cups chopped cooked chickenCook broccoli in steamer. While broccoli is cooking, sauté green pepper and onion in coconut oilover medium heat for 5 minutes; remove from heat. Blend in flour, salt, and pepper. Reduce heatto low, return pan to heat, and cook, stirring constantly, until vegetables are tender; remove fromheat. Stir in coconut milk, water, mushrooms, and chicken. Bring to a boil, stirring frequently;reduce heat and simmer for about 10 minutes, until sauce thickens. Serve over hot steamedbroccoli. Contains 1 tablespoon coconut oil per serving.26

Salmon in Coconut Cream SauceServes 4 1 (14-ounce) can coconut milk1 tablespoon cornstarch1 teaspoon curry powder1 8 teaspoon salt1 8 teaspoon white pepper1 to 11 2 pounds salmon fillets, skinned1 2 cup chopped tomato1 4 cup chopped fresh cilantroPreheat oven to 350 degrees F. In a casserole dish mix coconut milk, cornstarch, curry powder,salt, and pepper. Add salmon, cover, and bake for 1 hour. Serve salmon covered with currycream sauce from casserole dish and topped with tomato and cilantro. The sauce goes wellpoured on a side dish of vegetables such as broccoli, green beans, or peas. Contains 1 tablespooncoconut oil per serving. More oil may be added if desired.Filet of Sole in Coconut MilkServes 4 4 cup coconut oil1 onion, chopped1 bell pepper, chopped2 cups chopped cauliflower5 cloves garlic, chopped4 sole fillets*1 teaspoon cornstarch1 teaspoon garam masala†1 (14-ounce) can coconut milkSalt and pepper1Heat coconut oil in skillet. Add onion, pepper, cauliflower, and garlic and sauté until tender.Push vegetables to side of skillet and add sole. Stir cornstarch and garam masala into coconutmilk and add to skillet. Cover and simmer for 10 minutes. Add salt and pepper to taste. Contains2 tablespoons coconut oil per serving.* You may use any type of white fish in this recipe.27

† Garam masala is a blend of spices commonly used in Indian cuisine and similar to currypowder. It’s available in the spice section of most grocery stores. If you don’t have garam masalayou can use curry powder.Thai Shrimp and NoodlesServes 4 8 to 10 ounces wheat or rice noodles1 4 cup coconut oil1 onion, chopped1 green pepper, chopped1 head broccoli, chopped1 teaspoon green curry paste*1 2 pound shrimp, peeled, tails off1 4 cup fish sauce*SaltCook noodles according to package directions; drain and set aside. Heat coconut oil in a skillet.Add onion, green pepper, and broccoli and sauté until tender. Add green curry paste and shrimpand continue cooking for 5 minutes or until shrimp is cooked through. Add fish sauce, removefrom heat, and stir in noodles. Add salt to taste. Contains 1 tablespoon coconut oil per serving.* Green curry paste and fish sauce are popular flavorings used in Thai cooking. You can findthem in the Asian section of the grocery store.28

DessertsWhole-Wheat Coconut BrowniesMakes 16 squares 2 cup melted coconut oil2 eggs1 cup sugar1 teaspoon vanilla extract3 4 cup whole-wheat flour1 3 cup cocoa powder1 2 teaspoon baking powder1 4 teaspoon

Jun 25, 2020 · Heat coconut oil in skillet over low heat until just melted. Mix flour, salt, and baking powder in a bowl. In a separate bowl, beat egg, water, applesauce, and melted coconut oil (not hot) together. Leave coconut oil residue in the skillet and in